Hit the 11:30AM class at CrossFit Undeniable for this doozy!
18 min AMRAP:
- 18 Cal Row
- 15 Wall Balls (20#)
- 12 Single Arm DB Overhead Walking Lunge (50#)
- 9 Toes-to-Bar
Finished 4 + 39. The combo of Wall Balls and Walking Lunge really started to sting. Toes-to-bar were honestly the easiest bit!
Back in the garage after the trip to Chicago last week. Last night was also the first night of good sleep in awhile with the kids back in their own beds. Out in the garage around 11:30 feeling good!
7×1 Back Squat
This was the main bit programmed today for Linchpin. I spent a good 15-20 minutes warming up including hitting some sets at 135#, 185#, 225#, and 255# before starting my working sets.
For my working sets, I went every 2:30 and completed:
- 4 sets @ 285# (roughly 90% of my max)
- 3 sets @ 295# (roughly 94% of my max)
These felt really strong! I’d like to get up to a point where I could do all 7 sets at 315.
Finished off with:
- 3×20 Dumbbell Front Rack Lunge (2x50s)
- 3x40s Side Plank Each Side
Headed in for the 12:00 pm class with Zach.
3×4:00 AMRAPS of:
- 6 Ring Dips
- 8 T2B
- 8 Thruster (35# DBs)
- 12 DB Lunges (35#)
Rest 1:00 between AMRAPS. Pick up where you left off.
I finished with 7+16. Everything was unbroken with a slight rest between the thrusters and lunges.
Headed into the 11AM class. Feeling pretty good after the rest day yesterday!
4×6 Floor Press
I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.
- Min 1: 15 DB Hang Power Clean (50#)
- Min 2: Strict Pull-up
- Min 3: 12 DB Front Rack Reverse Lunges (50#)
Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!
“Loredo” at the park with CFU
6 rounds for time:
- 24 Air Squats
- 24 Push-ups
- 24 Walking Lunges
- Run, 400 m
I had to go into the gym to pick some stuff up. Knocked out a workout while I was there.
7×1 Front Squat
My legs were pretty sore from this week. I worked up like this:
- 95# x 5
- 115# x 5
- 255×1 (f)
I was pretty disappointed to fail at 255, but I wasn’t feeling particularly strong today.
30 Ring Muscle-ups for time
Last time I tackled this one, I did sets of 4 every minute. I thought I’d go for it this time with sets of 5. I got through 15 that way, but I only was able to knock out 4 on my 4th set. Staggered home in sets of 3 and 2. Finished in 6:20, which is still a 10+ second PR! Can’t be upset about that.
400m Lunge for tine
Heavy snow outside today! Still wanted to get outside and move. I was looking for something lower body oriented that would keep me moving steadily for 20+ minutes. I got what I was looking for from CrossFit Linchpin.
- 20 Walking Lunges (2×50# DB in the hang)
- 800m Run
- 15 DB Box Step-ups (20″, 2×50# DB in the hang)
- 20 Box Jumps (24″)
- 25 Push Press (2×50# DBs)
- 50 Abmat Situps
- 25 Push Press
- 20 Box Jumps
- 15 DB Box Step-ups
- 800m Run
- 20 Walking Lunges
I moved at a good pace, but I also had to deal with the awkwardness of working out in a crowded garage, which was far from optimal. Still, I was sweating pretty good by the end of it! Push press were done 10/8/7.
4 sets (no time):
- 12 Strict Pull-ups
- 7/7 Single Leg RDL (50#)
- 1:00 Hollow Hold
15 min AMRAP:
- Min 1: 50 Unbroken DU
- Min 2: 20 DB Deadlifts (2×50#)
- Min 3: 7/7 DB Reverse Lunge
Afterwards, completed #UndeniableAnywhere Challenge 3 – 200 lunges for time (6:20).
Every 2:30 for 6 sets:
- 10 Russian DB Swings (50#)
- 10 Push Press (2×50#)
- 12 Overhead Walking Lunges (30#)
- 30 Double Unders
My legs were pretty darn sore after yesterday so those lunges stung! The PP were also pretty difficult. I had to break up the last two sets.
- Accumulate 2:00 of a hollow rock
- 3×10 Slow Double DB RDL (50#)
5×10 DB Front Squat (50#s)
12 min AMRAP:
- 12 Double DB Front Rack Lunges
- 10 Box Jumps (24″)
- 8 Alt SA DB Snatch (50#)